Name: Playbook - Omar Romero - W1D3 - Legs
Uploaded: 2023-12-12T10:15:59.873Z
Duration: 60 min
Description: W1D3 - Legs

3x10 front elevated split squat (each)
4x8 barbell back squat
3x10 goblet lateral lunge
3x10 reverse lunge
4x8 goblet sumo squat 
4x8 leg extension

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Goblet sumo squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

W1D3 - Legs

W1D1 - Legs

W1D2 - Pull

W1D4 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - Legs

W2D4 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - Legs

W3D4 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - Legs

W4D4 - Push

W5D1 - Legs

W5D2 - Chest

W5D3 - Legs

W5D4 - Back

W5D5 - Shoulders

W6D1 - Legs

W6D2 - Chest

W6D3 - Legs

W6D4 - Back

W6D5 - Shoulders

W7D1 - Legs

W7D2 - Chest

W7D3 - Legs

W7D4 - Back

W7D5 - Shoulders

W8D1 - Legs

W8D2 - Chest

W8D3 - Legs

W8D4 - Back

W8D5 - Shoulders

W9D1 - Legs

W9D2 - Chest

W9D3 - Legs

W9D4 - Back

W9D5 - Shoulders

W10D1 - Legs

W10D2 - Chest

W10D3 - Legs

W10D4 - Back

W10D5 - Shoulders

W11D1 - Legs

W11D2 - Chest

W11D3 - Legs

W11D4 - Back

W1D3 - Legs

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